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Training Log Archive: Treb

In the 7 days ending Jul 3, 2016:

activity	#	time	miles		km		+m
Cycling	5	3:53:00
Running on Paths	3	3:13:25	22.7	(8:31)	36.54	(5:18)	764
Core/ Strength	8	2:24:56
Rowing	3	1:20:00
Running Road	2	1:13:51	10.47	(7:03)	16.85	(4:23)	324
Circuits	1	12:00
Total	14	12:17:12	33.18		53.39		1088

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Sunday Jul 3, 2016 #

2 PM

Running on Paths 1:27:09 [3] 15.82 km (5:31 / km) +396m 4:54 / km
shoes: Bright Blue Asis

Really nice weather today so headed ou to the coastal path and went for a slightly longer one. Weather was so good I decided to dazzle some of the other people using the path, and went for this years first topless run.

Saturday Jul 2, 2016 #

8 AM

Core/ Strength 24:30 [2]

Strength session. Some dead lifts and lighter squats. Followed by some upper body.

2 PM

Cycling 40:00 [2]

Afternoon spin.

Running on Paths 53:26 [3] 10.72 km (4:59 / km) +193m 4:34 / km
shoes: Bright Blue Asis

Run out to the coast and north along the coastal path again.

Friday Jul 1, 2016 #

3 PM

Cycling 50:00 [2]

An attempt to clear up my hangover.

Thursday Jun 30, 2016 #

8 AM

Core/ Strength 20:28 [2]
shoes: Bright Blue Asis

Some squats and lunges. Then some pull ups and core.

Core/ Strength 16:00 [3]

Core some plank and other core then some press ups.

3 PM

Circuits 12:00 [5]
ahr:125 max:150

Brief but intense circuit session.
First a repeated set of uneven press-ups, kettle bell swings, burpees and pull ups.
The second set of diamond press-ups russian twists, leg raises and 20 burpees to finish off.

Running Road 54:06 [4] 12.12 km (4:28 / km) +287m 3:59 / km
ahr:166 max:212 shoes: Bright Blue Asis

Headed out for about a 10k run, decided to throw in a few longer efforts on the hills and along the coast. Headed left out the gate and did a similar route to last week but added a little extra on the coastal path. Had three hill efforts and one mixed one along the coast. Felling good but my heart rate went up very high after the hills.

C • Good training 2

Wednesday Jun 29, 2016 #

8 AM

Rowing 20:00 [2]
shoes: Bright Blue Asis

Didn't want to break the cycle so went for a row only 20 minutes today as thought I should have bit of a rest day.

Core/ Strength 15:01 [2]
shoes: Bright Blue Asis

Some plank and stuff.

2 PM

Cycling 40:00 [2]
shoes: Bright Blue Asis

Again a slow one.

Core/ Strength 9:56 [3]

Some upper body.

Tuesday Jun 28, 2016 #

9 AM

Rowing 30:00 [3]
ahr:131 max:148 shoes: Bright Blue Asis

Core/ Strength 20:00 [2]
shoes: Bright Blue Asis

Some plank and some other core stuff.

2 PM

Cycling 15:00 [1]

Bored in the afternoon so headed for another spinning session.

Cycling intervals 30:00 [4]

15x 1:30 on and 30 secs off. Another interval session seemed to be a good idea while resting the foot.

Cycling warm up/down 5:00 [1]

Core/ Strength 16:31 [2]

Some squats and lunges and some pull ups as well. Some single leg stuff as well.

7 PM

Running on Paths 52:50 [3] 10.0 km (5:17 / km) +175m 4:51 / km
shoes: Bright Blue Asis

Evening run with Will. Nice evening so headed out across the airfield and on to the coastal path. Followed the path north for a while then turned around. Excellent views down the coast.

Monday Jun 27, 2016 #

9 AM

Rowing 30:00 [3]

Core/ Strength 15:00 [2]

Core session started with plank and then move on to some other core.

3 PM

Cycling 15:00 [1]

Warm up on the Watt bike.

Cycling intervals 30:00 [4]
shoes: Bright Blue Asis

Intervals on the Watt bike.
20x 1 minute on 30 secs off.

Cycling warm up/down 8:00 [1]
shoes: Bright Blue Asis

Core/ Strength 7:30 [2]
shoes: Bright Blue Asis

Some single leg stuff and some pull ups and core.

8 PM

Running Road 19:45 [3] 4.73 km (4:11 / km) +37m 4:01 / km
shoes: Bright Blue Asis

Thought I would test my foot with a short run. So ran up to the airfield headed out towards the coast and then back along a farm track down the hill to camp. Foot felt ok in the area I got stung but have an odd pain a little further forward near the ball of my foot. Will test it again tomorrow.

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